When you get comfortable with the bench, try moving onto the bar. But that's not all. When the bar work is easy, you'll be ready to work on the one-arm elbow lever.

As the name implies, you want to leverage your body against your elbow, so get the elbow right against your hip. Use the same three progressions as above.

Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!